It's no secret that we're a nation obsessed with supplements and vitamins. But despite the many TikTok nutritionists raving about their super powers, some of us have still been left wondering: what supplement(s) should I take, and what does each vitamin or supplement do?
Cue our wellness writer's extensive guide to various viral supplements, including iron supplements, omega 3 and multivitamins. Of course, we've called on industry experts to answer to all your FAQs, including their many benefits, where to buy the best and natural sources that can easily be incorporated into your diet.
So, whether you're keen sleep better (with the help of the best magnesium supplements), boost your energy levels (with a daily dose of vitamin D) or are ready to welcome a dip in your stress levels (thanks to addition of vitamin C) to your morning routine, here's everything you need to know.
SKIP TO: Vitamin D | Vitamin A | Magnesium | Folic Acid | Iron | Selenium | Omega Oils | Multivitamin | Primrose Oil | Vitamin B | Vitamin C | Zinc | Vitamin E
TikTok’s latest wellness fix could be the answer you’ve been looking for.
Disclaimer: Keep in mind that this article isn't a substitute for professional medical advice, and our recommendations won't replace a healthy lifestyle and balanced diet.
| Shabir Daya | Co-founder and in-house pharmacist at Victoria Health. |
| Anabel Kingsley | Brand president and consultant trichologist at Philip Kingsley. |
| Libby Limon | Nutritional therapist and yoga teacher. |
| Yalda Alaoui | Founder of @eatburnsleep. |
Ahead, the benefits of viral supplements and vitamins:
We're answering the question of ‘what supplements should I take’ once and for all…
What will it do for you?
Vitamin D is essential for healthy teeth, bones and hair because it allows us to absorb and use calcium. “A deficiency is very common – I would say at least 80% of my clients are lacking – most notably those who work in an office or live in a city, like London, where the sun is a rare commodity," details brand president and consultant trichologist, Anabel Kingsley. "I therefore always send clients to have a blood test to check their Vitamin D level. I suggest most people do this once a year.
"To boost vitamin D levels, the NHS has some good advice and recommends regularly going outside for a few minutes around the middle of the day without sunscreen… the more skin that is exposed, the greater the chance of producing sufficient vitamin D before burning. Many people find it helpful, and indeed necessary if they already have a deficiency, to take a daily vitamin D3 supplement."
If you don't want to commit year-round, prioritise a daily dose during the colder months: “Vitamin D in winter is vital,” adds nutritional therapist and yoga teacher, Libby Limon. “People often feel lethargic, low mood and are more susceptible to colds during winter, which is put down to the time of the year. However, low vitamin D levels can be a major factor, and taking a supplement can make all the difference. I recommend a dose of 1000 i.u. per day. ”
Where do you naturally find it?
All full-fat dairy products, oily fish and egg yolks, as well as exposure to natural sunlight.
Protect your bones, muscles and teeth with one daily dose ☀️
What will it do for you?
Vitamin A specifically helps your eyesight by protecting the eye and retina. “Vitamin A is essential for vision, for helping to maintain healthy skin in conditions such as acne and eczema,” shares Shabir Daya, co-founder and in-house pharmacist at Victoria Health. “Those who suffer with poor vision, recurrent infections and skin concerns such as adult acne would greatly benefit from the introduction of vitamin A.”
Where do you naturally find it?
The biggest source is fish liver oils, but you’ll also find it in dairy products like margarine, butter and whole milk.
What will it do for you?
Magnesium is incredibly important for the nervous system as well as muscle, bone and teeth health. Although many say it may help calm symptoms of anxiety, too. “Magnesium is commonly insufficient in our diets,” says Limon. “Low magnesium is associated with many modern grumbling wellness issues, including poor sleep, stress, premenstrual tension (PMT), poor muscle recovery, and generally feeling fatigued.”
It can be hard to absorb, which is one of the reasons we aren’t getting enough. "Choosing the right supplement in a bioavailable form is important; a food-based form is ideal," she adds.
Where do you naturally find it?
Magnesium is found in all green vegetables, as well as soy products (milk, flour, tofu), legumes, seeds and nuts.
What will it do for you?
According to Daya, folic acid is required for blood cell formation, to protect the nervous system, and to prevent spine birth defects during early pregnancy: “It should be taken regularly by all women of childbearing age.” Oh, and don’t get confused by labels –‘folate’ is the active form of folic acid.
Where do you naturally find it?
Red meat, liver, shellfish (especially oysters), egg yolks, dairy products, wholegrain cereals and pulses.
What will it do for you?
Iron helps to promote red blood cells, which carry oxygen around the body. “Iron is required for the production of haemoglobin, which is the carrier of oxygen in red blood cells," details Daya. "Iron is also required for the production of hormones and neurotransmitters.
“Women who experience heavy periods and women of childbearing age may not get sufficient iron,” she continues. “Unfortunately, many iron supplements cause constipation or stomach distress because iron disturbs the probiotic balance in the gut. Therefore, it is best to take a spray form of iron that ensures that iron is absorbed from the blood vessels around the cheeks straight into the bloodstream by-passing the stomach and intestines.”
Where do you naturally find it?
You can get an iron hit from spinach (Popeye was onto something), red meat, nuts and whole grains.
“Selenium is a trace mineral that is vital for the production of the body’s most powerful free radical scavenger called glutathione peroxidase and is thought to protect our cells from damage," explains Daya. “It is also important for thyroid hormone activity. Researchers feel that the foods we ingest do not have sufficient selenium to protect our bodies and hence suggest a strength of 200mcg per day.”
Where do you naturally find it?
Brazil nuts and fish are the best natural sources of selenium.
What will it do for you?
Omega oils are one of the most raved about supplements because not only do they promote strong bones, they support healthy cholesterol levels, boost your immunity and mood.
“Omega Oils comprise essential fatty acids called omega-3, 6 and 9," says Daya. "Generally speaking, we get sufficient amounts of omega 6 and 9 from our diet of spreads, seeds and nuts, but it's omega 3 which many of us are deficient in. It's this fatty acid that offers a wide variety of benefits, including preventing cholesterol deposition, hormone production, supporting mental health, fighting inflammation and promoting bone health, to name a few.”
Where do you naturally find it?
Well, the best place is in oily fish (surprise, surprise). Stock up on mackerel, herring, pilchards, sardines, salmon and trout.
What will it do for you?
We need a multitude of vitamins and minerals to function, and ideally, we’d get them all from food. But thanks to our hectic lifestyles, it’s not always possible to get everything you need. Multivitamins are a very convenient way to ensure you’re at least getting the essentials.
“Multivitamins offer smaller amounts of all essential vitamins and minerals for general health, energy production, and to support the immune system," suggests Daya. "Almost everyone would benefit from the use of a quality multivitamin — think of multivitamins as an insurance policy to prevent nutrient deficiencies.
“Most multivitamins offer semi-synthetic forms, so opt for food state multivitamins since these are absorbed more efficiently and utilised effectively.”
Where do you naturally find it?
Vegetables, fruit, dairy produce and meat.
What will it do for you?
A vitamin B tablet should include all eight of the B vitamins: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6, B7 (biotin), B9 (folate), and B12. “B Vitamins are a group of 8 vitamins that work in synergy to provide numerous benefits for overall body function, from metabolism to the production of the enzyme systems,” explains Daya.
Here’s what each does:
| Vitamin B1 and B2 | Promote the healthy functioning of the muscles, nerves, and heart. |
| Vitamin B3 | Regulates the nervous and digestive systems. |
| Vitamin B5 and B12 | Essential for normal growth and development. |
| Vitamin B6 | Boosts the immune system and helps the body to break down protein. |
| Vitamin B7 | Assists in the production of hormones. |
| Vitamin B9 | Helps cells make and maintain DNA. |
“They primarily help convert food into energy; involved in the production of red blood cells, and are important for the protection of the nervous system," she adds. Those under stress would benefit from taking B vitamins at times of stress. It is best to take them with vitamin C, which enhances their effectiveness.”
Where do you naturally find it?
In all sorts of foods. Cereals, whole grains and kidney beans are a good source of B1, B2, and B3. Green leafy vegetables will give you a dose of B2 and B9, eggs for B7 and B12, chicken for B3, B6, and B12, citrus fruits for a hit of B9 and nuts for B3 and B9. For B6 and B7, stock up on bananas.
What will it do for you?
Known to naturally help with premenstrual syndrome (PMS), many women swear by Primrose oil. It’ll also plump your skin, act as an acne deterrent, and make your hair shinier. Win-win-win.
Where do you naturally find it?
You don’t. You’ll have to buy the supplement.
What will it do for you?
Vitamin C not only boosts immunity but also actively protects your cells as well as boosts collagen and keeps bones, tissue and organs healthy. “Vitamin C is the most underrated vitamin since most of us think we get enough from our diet,” details Daya. “Vitamin C is often deficient in the adult population due to the huge demands placed on the body as it is required within most systems and processes carried out within our bodies – not all vitamin C’s are equal and the best form is Liposomal Vitamin C, which transports this vitamin into every cell within the body.”
Yalda Alaoui, founder of @eatburnsleep, adds: "Vitamin C is essential to boost the immune system; however, doses exceeding our daily absorption will be flushed out in urine. It is essential to take a slow-delivery form of vitamin C for maximum benefit. Ester-C and Liposomal vitamin C are both good options, with Ester-C being generally cheaper, but for people with diabetes, PCOS (polycystic ovarian syndrome) or insulin resistance, Liposomal vitamin C is more effective as it does not require glucose for transportation."
Where do you naturally find it?
Aside from oranges, chilli is incredibly high in Vitamin C, as are peppers, kale, cauliflower, broccoli, mango, strawberries, kiwis and pineapple.
It sounds too good to be true, but is it?
What will it do for you?
Zinc is good for all-around body maintenance. It will help keep your skin, hair and nails healthy.
Where do you naturally find it?
Red meat, liver, shellfish (especially oysters), egg yolks, dairy products, wholegrain cereals and pulses.
What will it do for you?
“Vitamin E acts as an antioxidant and displays some blood thinning properties helping to protect the cardiovascular system,” says Daya. “Diets rich in vitamin E may also offer brain-protective benefits. Vitamin E is actually a combination of four active tocopherols and unfortunately most supplements only offer one type called alpha tocopherol – the supplement link below is the one that offers all four tocopherols for the varying benefits.”
Where do you find it naturally?
If you want to up your intake of Vitamin E, you should increase the amount of vegetable oils (such as wheat germ, sunflower, safflower, corn, and soybean oils), nuts and seeds in your diet.
